Every year in the United States, more than a million women enter menopause, the time of life when periods stop and a woman can no longer become pregnant. While a lot of information is focused on menopause, most women begin experiencing symptoms before their period ends — typically several years before.
The time leading up to menopause has its name: perimenopause (literally, around menopause). Learning how to manage the unpleasant symptoms that occur during perimenopause is one of the keys to feeling healthier, happier, and more like yourself.
As a leading gynecologist in Santa Monica, California, Shamsah Amersi, MD, is skilled at helping women navigate the ups and downs of perimenopause, with therapies and guidance focused on each woman’s unique experience. Here, learn some simple tips that can help you navigate perimenopause while reducing the impact of its symptoms.
Perimenopause happens when your body slows down its production of estrogen. It may not seem like a big deal, but this one change can have profound effects, leading to symptoms like:
Knowing what symptoms to expect helps you seek treatment as soon as possible while also helping you feel more empowered and in control. Dr. Amersi is a great source of information, but you can also find information online.
Weight gain is another common problem that crops up during perimenopause. Eating a healthy diet is critical for maintaining weight and reducing complications like heart disease and type 2 diabetes.
In addition to watching your overall calorie intake, try incorporating more fruits and vegetables, lean proteins, and calcium-rich foods to strengthen bones and prevent osteoporosis. Whole grains improve digestion and prevent bowel irregularity, while healthy fats improve heart health and reduce inflammation. Limiting caffeine and alcohol helps prevent night flashes that can interrupt sleep.
Physical exercise also helps you manage your weight and reduce risks associated with carrying extra pounds, but that’s not all it does. Regular activity can help reduce the risk of osteoporosis, especially when you incorporate weight-bearing activities.
In addition to those benefits, daily exercise is a great way to relieve stress so you can deal with your perimenopause symptoms (and other daily stresses). It also helps you get a good night’s sleep (see the next tip).
Night sweats and an increased need to urinate can make it hard to get a good night’s sleep during perimenopause, but you can do some simple things to improve both the quantity and the quality of your shut-eye.
First, set a sleep schedule and stick to it to help your body and mind prepare for sleep ahead of time. Keep electronics out of your room and incorporate an hour of reading or another quiet activity before sleep. Make sure your room stays cool and dark, and try some relaxation techniques, like focused breathing or meditation, to set the stage.
Perimenopause can affect different women in different ways, and having professional help on your side is a powerful way to get the relief you need for your specific concerns. Before recommending any treatment, Dr. Amersi reviews your medical history, symptoms, lifestyle, and other factors to ensure your treatment is tailored for results.
Depending on your needs, she may recommend bioidentical hormone replacement therapy (HRT), healthy lifestyle changes, laser treatment, pelvic floor exercises, or other therapies focused on helping you improve your health and your quality of life.
As a woman, you may not be able to avoid perimenopause, but you can take steps to make it more pleasant — and Dr. Amersi can help. To learn more, request an appointment today.
